{"id":40215,"date":"2026-09-25T06:59:20","date_gmt":"2026-09-25T06:59:20","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/sprint-speed-gym-programs\/"},"modified":"2026-09-25T06:59:20","modified_gmt":"2026-09-25T06:59:20","slug":"sprint-speed-gym-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/sprint-speed-gym-programs\/","title":{"rendered":"Programs \u2013 Sprint & Speed Gym"},"content":{"rendered":"

SPLIT SECOND<\/span>

Sprint & Speed Gym Programs<\/h1>

Pick a programme by goal, level and schedule.<\/p>Book a Speed Assessment<\/a><\/div><\/section>
\n

How We Coach<\/span>

Technique first, then intensity.<\/h2>

Acceleration, top speed and agility coaching with timing gates, sled work and sprint-specific strength.<\/p>Book a Speed Assessment<\/a><\/div>

\"Sprint<\/div><\/div><\/section>
\n
Program Questions<\/span>

Choosing your programme.<\/h2><\/div>
Who is this for?<\/summary>

Field-sport players, sprinters and anyone chasing speed.<\/p><\/details>

How do you measure progress?<\/summary>

Laser timing gates at 10, 20 and 30 metres.<\/p><\/details>

What age groups?<\/summary>

Programmes from age 12 to masters athletes.<\/p><\/details>

Do I need spikes?<\/summary>

No \u2013 flats are fine indoors.<\/p><\/details><\/div><\/div><\/section>
\n

Programs<\/span>

Every programme has a purpose.<\/h2><\/div>
01<\/span>

Acceleration Lab<\/h3>

First 10 metres, drive and posture.<\/p><\/article>

02<\/span>

Top Speed<\/h3>

Max-velocity mechanics and flying sprints.<\/p><\/article>

03<\/span>

Agility & Change of Direction<\/h3>

Cutting, decelerating and re-accelerating.<\/p><\/article>

04<\/span>

Sprint Strength<\/h3>

Sled, jumps and posterior-chain work.<\/p><\/article><\/div><\/div><\/section>
\n

Start with Sprint & Speed Gym.<\/h2>

Tell us your goals and schedule and we will book the right first session.<\/p>Book a Speed Assessment<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":40125,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Programs | Sprint & Speed Gym \u2013 Hercules","_hercules_seo_description":"Programs page of the Hercules Sprint & Speed Gym demo \u2013 acceleration, top-speed mechanics and timed sprint testing.","_hercules_header_layout_id":40359,"_hercules_footer_layout_id":40360,"_hercules_page_builder":"","footnotes":""},"class_list":["post-40215","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/40215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=40215"}],"version-history":[{"count":0,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/40215\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/40125"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=40215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}